Ultimate Fruit-and-Nut Power Trail Mix
This heart-healthy medley of toasted nuts, seeds, and sweet dried fruits is a delightful energy booster, perfect for a Dash-friendly snack. The subtle warmth of cinnamon enhances the natural flavors without the need for added salt.
Equipment
- Baking Sheet
- Mixing bowls
- Parchment paper (optional)
Ingredients
Nuts & Seeds:
- 3/8 cup 6 tablespoons raw almonds
- 3/8 cup 6 tablespoons raw cashews
- 3/8 cup 6 tablespoons raw walnut halves
- 1/3 cup 5 tablespoons + 1 teaspoon raw pumpkin seeds (pepitas)
Spices:
- 1/2 teaspoon ground cinnamon
Dried Fruits:
- 3/8 cup 6 tablespoons golden raisins
- 3/8 cup 6 tablespoons dried cranberries (preferably unsweetened or reduced sugar for optimal Dash benefits)
- 3/8 cup 6 tablespoons dried apricots, quartered or diced if large
- 3/8 cup 6 tablespoons banana chips
Instructions
- Prepare for Roasting: Set your oven to preheat to 340∘F (170∘C). Prepare a baking sheet, lining it with parchment paper if desired for easier cleanup.
- Season the Nuts and Seeds: In a medium-sized mixing bowl, combine the raw almonds, cashews, walnut halves, and pumpkin seeds. Sprinkle the ground cinnamon over the mixture. Toss thoroughly until the nuts and seeds are evenly coated with the spice.
- Roast the Mixture: Spread the seasoned nut and seed mixture in a single, even layer onto the prepared baking sheet. Avoid overcrowding to ensure even toasting.
- Toast Until Fragrant: Place the baking sheet into the preheated oven. Roast for 12-15 minutes. About halfway through the roasting time (around 6-7 minutes), stir the mixture gently to promote even browning. Continue to roast until the nuts and seeds are fragrant and lightly golden. Keep a vigilant eye during the last few minutes to prevent burning, as nuts can toast quickly.
- Cool Completely: Once toasted, carefully remove the baking sheet from the oven. Allow the roasted nuts and seeds to cool completely on the baking sheet or transfer them to a wire rack to expedite cooling. This step is crucial for achieving a crunchy texture.
- Combine All Ingredients: After the roasted nuts and seeds have fully cooled, transfer them to a large mixing bowl. Add the golden raisins, dried cranberries, diced dried apricots, and banana chips to the bowl. Stir gently with a spoon or spatula until all the ingredients are well distributed throughout the medley.
Notes
Yield: Approximately 3 cups
Servings: 12
Serving Size: About cup
Make Ahead & Storage:
This Ultimate Fruit-and-Nut Power Trail Mix can be prepared in advance. Store the cooled mixture in an airtight container at room temperature to maintain its freshness and crunch. For the best quality and flavor, it is recommended to consume it within 5 days.
Estimated Nutritional Information (per 1/4 cup serving):
- Calories: 139 kcal
- Protein: 3.6 g
- Total Fat: 8.7 g
- Saturated Fat: 1.5 g (estimation, varies with banana chip oil)
- Unsaturated Fat: 7.2 g (estimation)
- Carbohydrates: 14.5 g
- Dietary Fiber: 2.1 g
- Total Sugars: 9.2 g (primarily from dried fruits; using unsweetened dried
- cranberries and apricots will reduce this)
- Sodium: 2.6 mg
- Potassium: (Significant, contributes to DASH goals, approx. 150-200mg
- depending on specific ingredients)
- Magnesium: (Significant, contributes to DASH goals, approx. 30-40mg
- depending on specific ingredients)